Refined Sugar Substitutes For Every Occasion

The value of any natural sugar substitute all depends on what you expect from it. ;) But either way, there are no real health benefit from standard sugar. It contains no protein, essential fats, or essential vitamins and minerals. Plus, it messes with your body's natural hormones and metabolism, leading to many major health issues.

Now, onto replacing it. As far as a cane sugar allergy, or a general refined sugar substitute, you'll have quite a few options. On the other hand, if you want to get rid of all the calories from sugar too, then zero/low-calorie sweeteners, and ingredients, are your new friends. Avoid the artificial options though, since these can actually add calories to your diet. Similarly, if you are removing all sugar sources from your diet, or have diabetic concerns, only a few or none of these natural options will help you. Read on for my in-depth list of 19 natural, white-sugar substitutions and replacements.

1. Sucanat, an acronym of SUgar CAne NATural, is made from organic cane sugar, and has nutrients that white sugar loses.

2. Raw honey, while still high in sugar, is naturally antibacterial, supports immune health, and improves digestion. You can enjoy it in tea or even add a spoonful to homemade dressing. Important note: Commercial honey in stores are basically the same as sugar, and should be avoided.

3. Another high fructose option is agave nectar, discovered by the Aztecs, and used in moderation. It is refined from the the agave plant and tastes similar to honey.

4. Stevia or Reb A, is a popular sweetener extracted from the leaves of South American plant, Stevia rebaudiana. In liquid or powdered form, it is incredible sweeter than sugar, and because of its low glycemic index, is also diabetic friendly. However, even though the FDA recognizes it as safe and calorie-free, it doesn't provide much nutritional benefits.

5. Adding cinnamon, unsweetened cocoa powder, fruity or earthy leaves or vanilla extract, to warm drinks, are a few no-sugar, low-calorie options. These naturally sugar-free spices add a little kick, subtle sweetness, flavor, and essential antioxidants.

6. If calories aren't an issue, the lactose in milk, added to coffee, might add enough sweetness, without needing added sugar.

7. Adding grapefruit, lime, or extra lemon juice to a mixed or sparkling drink, will add vitamin C, tang, AND some extra flavor!

Also, add club soda to fruit juices, to cut down on sugar calories.

8. On that same note, erythritol, a sugar alcohol, is almost guilt-free too. Even though it's not as sweet as sugar, it complements brownie, or chocolate-based, recipes beautifully.

9. Date sugar, comes from blended, dried dates. It has subtle sweetness, and best used in a 2:3 substitution ratio in baking. KEY: Date sugar doesn't melt, so its best for baking. However, with a low glycemic index, it can be enjoyed by diabetics.

10. Coconut sugar, comes from the sap of coconut flowers. It comes in a paste, block, or granulated. A big plus is, that it contains small amounts of minerals, including potassium, and antioxidants, as well as inulin (a fiber believed to slow glucose absorption). When baking, this sugar does not affect consistency, compared to syrup or molasses. However, it has a strong flavor, like brown sugar, with mild sweetness. This is a potential option for diabetics, when used in moderation.

11. In baked recipes, no-sugar-added applesauce easily replaces sugar, in a 1:1 ratio. How cool is that?! Let's not forget that adding cranberries or blended raisins to your recipe, adds antioxidants and fiber too!

12. Specifically, ripe banana purée can replace all sugar in banana bread recipes, and apple juice concentrate can replace sugar in apple pie recipes. Plus, they add fiber AND antioxidants! WOW!

13. Fresh orange juice perfectly replaces sugar in homemade bread and makes great healthy frozen popsicles. Meanwhile, apricot purée naturally replaces jams and jellies and sweetens yogurt.

14. Using rum, to naturally caramelize fruits, will bring out their sweetness on pancakes or yogurt. Then substitute frosting on angel food cake for a drizzle of homemade balsamic glaze.

15. Pure maple syrup, which can be hard to find, is simply evaporated maple tree sap. Despite remaining high in sugars and calories, 100 grams (5 tablespoons) of it contains 22% and 3.7% RDV of manganese and zinc, respectively. It also contains over 50 antioxidants. These essential nutrients stimulate energy production, immune system response, and antioxidant defenses.

16. Brown rice syrup (from brown rice, of course) and barley malt extract, are more healthy alternatives to their high-fructose corn cousin. They add a buttery, nutty flavor to baked foods.

17. A similar sweetener is molasses, the final by-product of cane sugar or beets, during the sugar-refining process. Just 2 tablespoons of this thick syrup contains high amounts of iron, copper, vitamin B6, magnesium, calcium, and antioxidants. For vegans, blackstrap molasses is an amazing source of iron. When buying molasses, be sure to get un-sulfured, organic sugarcane molasses.

18. Rapadura comes from sugar cane, as well. The key difference is that it isn't refined, which preserves many vitamins and minerals, found in molasses. White sugar is replaced with an equal amount of rapadura.

19. Yacón syrup, our final, little known sweetener, comes from the yacón plant. It has a molasses-y consistency, a light apple-y flavor, highly sweet like honey, with half the calories of cane sugar.

I hope this list gave you some new ideas to substitute refined sugars with, or some new ingredients to avoid. Either way, the key is to keep studying, researching, learning, and improving. Another low-glycemic option for diabetics are all Jah Manna Notbreads, whether vegan or protein-infused. See you next time!

#sugaralternatives #sucrose #glucose #fructose #naturalantioxidant #naturalalternatives #sugarfree #fruitsugar #stevia #agava #yacon #syrup #palm #coconut #cocoapowder #holidayrecipes #zerocalorie #lowcalorie #sugarcane #allergy #honey #sucanat #reba #lactose #erythritol #date #fruitpuree #carmelizedfruit #molasses #rapadura #healthychoices #bakingsugar